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Unhealthy Processed Food - 6 Perfect Healthy Replacements For Them!

Written and reviewed by
M.Sc - Dietitics / Nutrition, Diploma in Food & Nutrition & Diabetic Educator , B.Sc. - Home Science
Dietitian/Nutritionist, Bangalore  •  11 years experience
Unhealthy Processed Food - 6 Perfect Healthy Replacements For Them!

Processed snacks are probably the main reasons behind the increasing waistline. From potato chips to cakes, they all contain simple sugars that spike up your blood sugar levels. The spike releases a sudden burst of energy into the blood stream, which if not used, is converted into fat. So if you are overweight, it’s time to make some dietary changes.

To make things easy, healthy replacements for 6 common processed snacks are given below:

  1. Potato chips with ‘khakhra’: Potato chips are loaded with unhealthy fats and simple sugars which don’t do you any good. So replace them with healthy ‘khakhras’ which are made from wheat flour, a complex carb. Do not add unhealthy fat dressings such as ghee or butter.
  2. Soft drinks with green teaMost soft drinks contain sugars and they have almost zero nutritional values. Green tea on the other hand has antioxidants that reverse the free radical damage in the body.
  3. A white bread sandwich with a whole wheat version: Another commonly consumed snack, white bread is made from refined flour which is not a complex carb. Instead, ask for a whole grain version which provides much more in terms of health benefits. Make sure the fillings are primarily plain salads and without any cheese or mayo.
  4. Pizza with a whole wheat wrap: While pizzas may give you a watery mouth, they come with lots of empty calories and hidden sugars. A whole wheat wrap, on the other hand, contains complex carbohydrates that do not spike your blood sugar levels. Make sure the fillings contain healthy vegetables and skip on the dressings.
  5. Cookies with nuts: Reaching out for the cookie jar? Think again. While they may satiate your hunger and appease your craving taste buds, it is only temporary. Cookies are a storehouse of sugars and refined flour which are very bad for your blood sugar levels. Instead, reach for the jar that contains heart healthy almonds and walnuts; they contain minerals and Vitamins that are good for you.
  6. Ice cream with yoghurt: Although a tub of that dense chocolate ice cream is a delight on a hot summer’s day, it is not really so for your blood sugar levels. Rich in sugar, it spikes your blood sugar and adds tons of calories. Opt for fresh yoghurt and top it up with some chopped fruits and nuts.

In case you have a concern or query you can always consult an expert & get answers to your questions!

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